UNDERSTANDING TRAUMA, PTSD AND THE NERVOUS SYSTEM
Discover how trauma and PTSD affect the nervous system and learn practical steps towards recovery.
Living with trauma or PTSD is like carrying an invisible weight. This weight doesn't just affect your mind; it impacts your entire body, especially your nervous system. Understanding the connection between trauma, PTSD, and the nervous system can pave the way for effective recovery.
What Happens to the Nervous System During Trauma?
Trauma is defined as any event that triggers an emotional response beyond someone's capacity to process in the moment.
According to Dutch researcher and trauma expert Bessel van der Kolk, the nervous system then responds by storing the trauma in the body's somatic memory.
As a result, the brain then fails to fully process the traumatic experience and convert it into a memory that exists only in the past, which is why trauma is then projected onto future events until it's resolved.
When someone experiences trauma, their nervous system undergoes significant changes. The fight-or-flight response, managed by the sympathetic nervous system, kicks in.
This response is meant to be temporary, but unresolved trauma can lead to hypervigilance - the heightened nervous system awareness to respond to threats - long after the event has passed.
The National Library of Medicine also notes how unprocessed trauma affects the body - for example, chronic muscle tension - long after the source event is over.
Signs and Symptoms of a Dysregulated Nervous System
Chronic anxiety or panic attacks
Emotional numbness or detachment
Hypervigilance or exaggerated startle responses
Insomnia or disrupted sleep patterns
Digestive issues like IBS
Chronic pain or fatigue
Emotional instability or mood swings
How PTSD Affects the Nervous System
PTSD, or Post-Traumatic Stress Disorder, is a severe manifestation of trauma. Individuals experiencing PTSD often also experience nervous system dysregulation. This dysregulation can become chronic, leading to long-term health issues.
Practical Examples of PTSD Impact
Imagine being startled by a loud noise. For someone without PTSD, the nervous system quickly returns to normal. But for someone with PTSD, the nervous system remains on high alert for an extended period. This constant state of readiness is exhausting to the body and mind.
Further, until you've recovered from PTSD, the likelihood of shifting into dysregulated states (the bottom 3 on the NEUROFIT Ring) is much higher:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
This is because unprocessed trauma stored in the nervous system has the side-effect of narrowing our Window of Tolerance:
A balanced nervous system is better prepared to handle stress and challenges.
Causes of Trauma and PTSD
Trauma can stem from various experiences, including but not limited to:
Physical or emotional abuse
Natural disasters
Military combat
Serious accidents
Sudden loss of a loved one
These events trigger a cascade of reactions in the nervous system, often leading to PTSD if not addressed.
Practical Ways to Support a Balanced Nervous System
Balancing the nervous system is vital for managing trauma and PTSD. Here are some practical steps:
1. Regular Exercise
Engaging in physical activity supports the nervous system by releasing endorphins and reducing cortisol levels. It helps in shifting from a fight-or-flight state to a more balanced state. Our NEUROFIT App data shows that regular exercise supports greater emotional balance and higher HRV.
2. Mindful Breathing
Deep, mindful breathing can activate the parasympathetic nervous system, which promotes relaxation and counteracts the stress response.
Techniques such as deep breathing exercises, Box Breathing, or gentle Arm and Leg Squeezes can be highly effective in offsetting activation from trauma.
3. Social Connection
4. Balanced Diet
Consuming a whole food diet rich in omega-3 fatty acids, antioxidants, and vitamins supports overall nervous system health.
5. Quality Sleep
A consistent sleep routine helps in the repair and recovery of the nervous system. Avoiding screens before bedtime can improve sleep quality. Maintaining a consistent sleep-wake cycle can enhance overall emotional balance and HRV.
6. Somatic Exercises
Have some real time stress you need to release from the body? Somatic exercises are your best friend. Try Body Tapping or Cannon breath for a few minutes next time you need to reset your nervous system:
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we've seen firsthand the impact of a dysregulated nervous system. My wife and co-founder Loren, experienced chronic stress and burnout after a tragic family accident. Through our NEUROFIT app, she managed to balance her nervous system, which significantly improved her well-being.
Similarly, I grew up in a highly neurodiverse home and it wasn't until 20 years after the fact that I was diagnosed with Complex PTSD, due to chronic stress building up in my nervous system throughout childhood:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
We built NEUROFIT to solve our own problem first - and my own HRV doubled within just 6 weeks on the app, highlighting how quickly nervous system regulation can resolve these challenges.
The NEUROFIT App's camera-based HRV tech lets you measure your Heart Rate, HRV and more without needing a wearable.
Our app focuses on practical, daily steps to support nervous system health. Our average active user reports a 54% reduction in stress after just one week. By integrating simple exercises and personalized insights, NEUROFIT helps users manage trauma and PTSD effectively.
Frequently Asked Questions
What is the role of the nervous system in trauma and PTSD?
The nervous system regulates the body's stress response. Trauma and PTSD can cause prolonged activation of the stress response, leading to various physical and mental health issues.
How can I tell if my nervous system is dysregulated?
Common signs include chronic anxiety, emotional numbness, sleep disturbances, digestive issues, and mood swings. For more detailed information, read about the common signs of nervous system dysregulation.
What are some practical steps to balance the nervous system?
How does NEUROFIT help with trauma and PTSD?
NEUROFIT provides tools and exercises to help balance the nervous system. Users report significant reductions in stress and improvements in overall well-being after using the app. Understanding the impact of trauma and PTSD on the nervous system is key for recovery.
